There are many ways to lower your cholesterol, and one of the best is to incorporate more fruits and vegetables into your daily diet. These foods are high in soluble fiber, which means they can reduce the amount of bad cholesterol that is absorbed into your blood. Almonds and oatmeal are also great options to lower your cholesterol levels.
Legumes are a great source of soluble fibre, and plant-based proteins. They can also help lower your ‘bad’ LDL cholesterol. They can be used as a replacement for meat in your diet. Canned legumes are also convenient to use, but make sure to rinse and drain them before using. Also, nuts are rich in heart-healthy fats, and regular nut consumption is associated with lower levels of triglycerides.
Another way to lower your cholesterol is to replace full-fat dairy products with lower-fat alternatives. This is an easy way to start with a cholesterol-lowering diet. Instead of regular cheese and milk, try to opt for low-fat cheese and soy milk. Low-fat dairy products contain less saturated fat than full-fat dairy products, and they are great for building up healthier cholesterol levels.
Another heart-healthy way to reduce your cholesterol is to replace red meat with fish. The omega-3 fats in fish are heart-healthy and help lower your overall cholesterol. In addition, substituting red meat with fish will reduce your exposure to saturated fats. But be careful with some fish, such as swordfish, which contain mercury, which increases the risk of heart disease. Luckily, you can still eat fish that is high in omega-3 fats, including wild salmon and sardines.
Another way to lower your cholesterol levels is to quit smoking. While this may seem daunting, it is important to remember that it doesn’t have to be difficult. There are many resources to help you quit smoking. Your doctor can provide support, motivation, and medication if necessary. If you can’t stop smoking, there are many other ways to lower your cholesterol levels and stay healthy.
Besides lowering your cholesterol levels, you should also take steps to prevent a heart attack or stroke. By avoiding high-cholesterol foods, you will reduce your risk of heart disease and stroke. This is important because your heart and brain will be healthier and your cholesterol levels will stay within an appropriate range.
Eating a diet rich in fiber is also important for cholesterol-lowering. You should avoid red meat and other processed meat. Instead, try to consume more fruits and vegetables. Also, try to limit your saturated fat intake. This will reduce your LDL and raise your HDL. The American Heart Association recommends limiting saturated and trans fat to about 6% of your total daily calories.
Another way to keep your cholesterol low is to incorporate more nuts into your diet. Nuts are great sources of soluble fiber, which can help lower your cholesterol. However, make sure to choose nuts that are unsalted and raw.
